TLDR: A self-coached lifter will progress consistently if he understands the philosophy behind programs
Many programs do not cater to life’s occurrences, but they should have an enveloping philosophy guiding them. Travis Mash, in writing The Mash Blueprint, distills his philosophies so that other lifters can write their own.
A good program must have 3 parts; the base, assistance and cardio. The base will depend on the amount of days a person can train and his goals. The assistance, according to Travis Mash, is assistance work for weaknesses or hypertrophy. Cardio is added in the mix as a finisher for health purposes.
For base templates, the choices were given both for number of days and goals. Super Total, weightlifting and powerlifting focus templates are given, and working days range from 3 – 5 days. These programs are 12 weeks and barebones, only listing out the main movements for the day and peaks to a 1RM. For continued progress, variations to the main lifts should be added. Instead of varying exercises like Westside, Travis suggests pausing, accommodating resistance or training off blocks.
As for assistance exercises, it will really depend on the lifter’s weaknesses. Should a lifter be weak in the pull, more deadlifts and posterior chain development will be needed. Asymmetrical strength can also be addressed with assistance exercises.
For the cardio part, it is generally done 4 times a week, using different ways to train. Runs, airdyne, rowers and prowlers are used within the week to prevent accumulative joint stress and stagnation.
- Many different schedules to fit different needs
- Wholesome way to balance both cardio and lifting
- A bit vague on the assistance exercises